6.12.19

Energy: 7

Soreness: 5/6

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 8

Training Quality: 7

Prep:
Trunk stiffness- McGill Big 3
*3 sets of each by feel (long enough to ‘stimulate’ but not fatigue positions)
1. Curl up 
2. Bird Dog
3. Side plank
*https://youtu.be/7I6Xa0RdGKs
+
A. 2 trap-bar DL x8, rest 2 min
*if you are staying balanced- push the weight here

Well, I’ve been shorting myself on recorded weight here since I started to use the trap bar… I thought it weighed 45lbs ::hand to face:: whoops! Anyway, below are accurate weights for a trap bar….. that weighs *60lbs 🙂

190/200/210/220/225/245/250 – 250 was challenging but not terrible. My hands/grip hurt a little on these (I feel like a baby even saying that).
B. 2 chain loaded back squats x8, rest 2 min
*chains weight 35# ea.- they will challenge your torso positoning so focus on bracing and staying engaged. 

Loads=175/175/180/180/185/185/190/195 – These felt really good, feel like I keep saying that but they did! I’ve been increasing in weight each week and they’ve continued to feel good in core/midline as well as legs, I really feel my glutes engage on these, yay!
+
2×10 sec sprint on each erg- establish max watts (Row, AB, Ski, C2bike)

Row: 332/333 AB: 869/869 Ski: 308/316 C2: 453/489
+
30 sec. on each erg for max calories
*Rest 3 min between sets
x2
(complete both sets on Rower before moving onto AB, etc.)

Row: 12 cal both rounds AB: 14/13 cal Ski: 9cal both rounds C2: 14/12 cal

Holy crap this was hard. The rower I feel like I really struggle to get it moving quickly, more than any other, thinking maybe I should set the damper higher when sprinting? I had it set between 7/8. I felt the best on the AB and C2, also felt like I was at the intensity that you wanted on these two machines more-so than on rower/ski, like needed the full 3min and even then I was still tired. I mentioned this to you during, but feel, in general, less comfortable sprinting and/or like I have done it so infrequently that my body is uncomfortable there.
+
2×10 sec sprint on each erg- establish max watts (Row, AB, Ski, C2bike) – did not get to complete this
+
15-20 min cooldown on C2bike